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Arm Circles
Both Repertoire Beginner Upper Body & ArmsCore Integration
Scapulothoracic stability and shoulder range of motion in supine positioning with straps.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the arms in a pain-free arc; skip if there is active shoulder pain.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position High
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Deltoids (Primary)Serratus Anterior (Secondary)
Setup Instructions
Lie supine on the carriage holding the straps with arms extended overhead.
Execution Instructions
Circle the arms out to the sides and back down, keeping the ribs connected and the shoulders away from the ears.
Teaching Cues
Alignment
"Keep the ribs down and the shoulders away from the ears."
Control
"Move the arms in smooth, even circles — no jerking."
Breath
"Keep a steady breath rhythm with the circle tempo."
Modifications & Progressions
Smaller Circles (Regression)
Reduce the circle size to keep the ribs connected.
Larger Circles (Progression)
Increase the circle size and slow the tempo for more range.